STRETCHES

Active Hamstring Stretch

Piriformis Stretch

• Lie on back, grasp back of thigh, straighten other leg.
• Pull leg toward chest, keep opposite leg straight.
• Feel stretch in back of thigh.

• Lie on back, one leg straight.
• Grasp other leg behind knee and pull up and across toward opposite shoulder.
• Feel stretch in buttock.

EXERCISES

Pelvic Tilt

Knees to Chest (single leg)

• Lie on back, legs on ball.

• Press small of back into floor.

• Feel abdominal contraction.

• Begin with one heel on ball, other leg bent on floor.

• Hold pelvic tilt and slowly straighten knee.

• Only go as far as you can without losing pelvic tilt.  Return to beginning position.

Knees to Chest (double leg)

Prone Hip Extension

• Begin with both heels on ball, knees bent.
• Hold pelvic tilt and slowly straighten legs.
• Only go as far as you can without losing pelvic tilt.  Return to beginning position.

• Lie over ball, back flat, arms and legs extended, do not rest on ball.
• Slowly raise leg to level of body without moving trunk.
• Lower and repeat.

Abdominal Crunch with Ball

• Lean back onto exercise ball.  Back should follow curve of ball.  Knees at 90 degree angles.
• Place arms across chest. 
• Curl chest up toward ceiling. Slowly return to starting position.
• Do not put chin to chest when you curl.

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